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In type 2 diabetics a combination of aerobic and resistance training compared with a nonexercise control group improved HbA(1c) levels, a marker of diabetes severity and control. This was not achieved by aerobic or resistance training alone.
The combination exercise group also improved maximum oxygen consumption compared with the control group. All exercise groups reduced waist circumference compared with the control group. The resistance training group lost a mean of -1.4 kg fat mass and combination training group lost a mean of -1.7 kg fat mass compared with the control group.
The aerobic exercise group was 20 minutes per day of walking or 140 minutes per week.
The strength training was done 2 x a week for 20 minutes with subjects doing between 10-12 repetitions per exercise and there were 9 resistance training exercises each session.
The combination group did 110 minutes of walking per week and the two sessions of strength training and had a better outcome than either aerobics or strength training alone.
I recommend my TRIAD Exercise Program which includes any aerobics 30 minutes per day; strength training by circuit training 15-30 minutes as session; 6 arms and 6 leg exercises 10-15 repetitions each, 3-4 days per week; and some type of flexibility work 10-60 minutes daily.
It doesn’t take a long time, it takes consistency. And the combination of
strength training and aerobics can be lifesaving in the long run.
Effects of aerobic and resistance training on hemoglobin A1c levels in
patients with type 2 diabetes: a randomized controlled trial. JAMA. 2010
Nov 24;304(20):2253-62.
Be and Stay Well,
Kirk
You may call Kirk Monday thru Friday 8-9 a.m. PST at 916-489-4400 for quick medical questions at Health Associates Medical Group
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